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DESCRIPTION

STRUCTURE: Athletes will complete 3 AMRAP 5’s separated by 5 Minutes of Rest. Within each AMRAP 5, athletes will always complete a buy in of 100 Double Unders. In the remaining time of the first AMRAP 5, athletes will complete as many rounds + reps as possible of 12 Toes to Bar and 12 Dumbbell Front Squats. In the second AMRAP 5, 9 Toes to Bar and 9 Dumbbell Thrusters. And in the third AMRAP 5, 6 Toes to Bar and 6 Dumbbell Clusters.

STIMULUS: “Five Minute Major” is a Sprinty Threshold workout.

STRATEGY: Athletes should be able to complete 100 Double Unders in under 2:00 leaving at least 3:00 for max rounds + reps.

SCALING: Athletes should cap Double Unders at 2:00. Athletes should choose Dumbbells they can maintain unbroken sets during the workout.

SCORING: Athletes score will be Sum Total Rounds + Reps.

EFFICIENCY TIPS

-Athletes should find a steady breakup strategy for Double Unders to keep their heart rate under control- staying focused on the Toes to Bar and Dumbbell movements

-Athletes should aim to maintain unbroken sets on the Dumbbell movements and break up the Toes to Bar if needed

-Athletes should break quickly and early in the workout on Toes to Bar with their focus on managing grip fatigue to hopefully hold onto bigger sets of Toes to Bar in later rounds

WOD

Five Minute Major (3 Rounds for reps)

“FIVE MINUTE MAJOR”

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

9 Toes to Bar

9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

6 Toes to Bar

6 Dumbbell Clusters

RX+-50/35#

RX-35/20#

50-59-20/15#, Hanging KR

60+ -15/10#, Sit Ups

Basics-50 Jump Ropes, then 2 Rounds each

AMRAP Light DB FS, Sit Ups or Knee Raises